Gym Workout 15: Total Body

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.

A home workout version of this workout can be found here.

Equipment for this workout: Dumbbells, kettlebells, weight plate, assault bike

Info: Start with a total body warm-up, then you follow each exercise routine. All are set up as a pyramid routine so you start with lower reps then increase them with each round and then lower them again with each round. End with stretches.

If it says e.g. 4/4x then I mean finishing 4 reps first on the right side (R) and then 4 on the left (L). If it says e.g. 8x and this is an exercise that tests both R and L then this is the total number of repetitions and you alternate between R and L.

Total body warm-up:

A.

1 round:

1. 4x cat cow

2. 2x child pose stretch forward

3. 20x downward dog while stepping up and down

4. 6/6x bird dog

5. 15/15x pulse in coach stretch

6. 5/5x spider lunge with rotations

B.

2 rounds:

1. 10x squat + pull apart (long exercise band)

2. 10x good morning

3. 10x pull down

4. 10x shoulder mobility with exercise band (long exercise band)

Exercise routine 1:

Benchmark weight: Beginner 1x10lbs dumbbell and 2x10lbs dumbbells or 22lbs kettlebell. Advanced 1x18-27+lbs dumbbell, 2x18-27+lbs dumbbells or 30+lbs kettlebell. 

8-10-12-10-8:

1. Snatch R (one dumbbell)

2. Snatch L (one dumbbell)

3. Rom+high pull (2 dumbbells or 1 kettlebell)

4. Swing x2 (double the reps - 1 kettlebell or 2 dumbbells)

Rest as needed after each round - aim for 40 seconds

Exercise routine 2:

Benchmark weight: Beginner 2x5-15 lbs dumbbells and 10lbs weight plate. If Advanced 2x15-22+lbs dumbbell and 20-35+lbs weight plate.

8-10-12-10-8:

1. Thrusters (two dumbbells)

2. OH lunge x2 (double the reps - one weight plate)

3. Cal assault bike

Rest as needed after each round - aim for 40 seconds

Stretches

1. 4/4x inner thigh + spinal stretch or 30 sec stretch for inner thigh

2. 8x windshield wipers

3. 30/30 sec glutes

4. 4/4x lying spinal stretch

5. 2x child pose stretch forward

6. 20/20 sec shoulders

7. 20 sec bicep

8. 20/20 sec tricep

Add any stretches you feel the need to